Archive Monthly Archives: June 2021

CrossFit WOD, June 18, 2021

06/18/2021

Fitness
Metcon (Time)
50 Calorie Machine…
45 Russian KB Swings(25/18)
40 Calories
35 Push Press(45/35)
30 Calories
25 Russian KB Swings(25/18)
20 Calories
15 Push Press(45/35)
10 Calories

* 3 Jump to Support after each station

Level 1
Metcon (Time)
100 Calorie Machine…
90 Russian KB Swings(44/25)
80 Calories
70 Push Press(65/45)
60 Calories
50 Russian KB Swings(44/25)
40 Calories
30 Push Press(65/45)
20 Calories

* 3 Box Bar Muscle Up after each station

Level 2
NINE TAIL FOX (Time)
100 Calorie Machine…
90 Russian KB Swings
80 Calories
70 Push Press(75/55)
60 Calories
50 Russian KB Swings(53/35)
40 Calories
30 Push Press(75/55)
20 Calories

* 3 Bar Muscle Up after each station

CrossFit WOD, June 17, 2021

06/17/2021

Fitness
Metcon (Time)
30-20-10
Bar Facing Burpees(Step Over)
15-10-5
Back Squats(45/35)

Level 1
Metcon (Time)
50-40-30-20-10
Bar Facing Burpees
25-20-15-10-5
Back Squats(95/65)

Level 2
CHAKRA (Time)
50-40-30-20-10
Bar Facing Burpees
25-20-15-10-5
Back Squats(135/95)

CrossFit WOD, June 16, 2021

06/16/2021

Fitness
Metcon (Time)
12 Days of Christmas Style…

1:100m Run
2: Shoulder-to-Overhead
3: Hang Power Clean
4: Deadlifts
5: Knee Push Ups
6: Box or Plate Step Overs
7: Toes-to-Rig
8: KB Swings(18/10)
9: KB SDHP(18/10)
10: 1:00 Plank Hold

Barbell Weight 45#/35#

Level 1
Metcon (Time)
12 Days of Christmas Style…

1: 200m Run
2: Shoulder-to-Overhead
3: Hang Power Clean
4: Deadlifts
5: Weighted Push Ups(45/25)
6: Box Step Overs(24/20)
7: Hanging Knee Raises
8: KB Swings(44/25)
9: KB SDHP(44/25)
10: Wall Walks

Barbell Weight 115#/75#

Level 2
SASUKE (Time)
12 Days of Christmas Style…

1: 200m Run
2: Shoulder-to-Overhead
3: Hang Power Clean
4: Deadlifts
5: Handstand Push Ups
6: Box Jump Overs(24/20)
7: TTB
8: KB Swings(53/35)
9: KB SDHP(53/35)
10: Wall Walks

Barbell Weight 155#/105#

CrossFit WOD, June 15, 2021

06/15/2021

Back Rack Lunge (Weight)
4-6 Reps on EACH leg
superset with;
10-12 Heavy DB Russian Twists
Rest 2min. Repeat For 3 Total Sets.

*DOUBLE PROGRESSION. See details below.

The goal is to get ALL 3 sets (with the heaviest weight possible) for 6 reps on each leg. Once you can do that, you add 5% to the bar NEXT WEEK. That new load should knock you down to 3 sets at 4-5 reps, but eventually, you will be strong enough to do it for 3 sets of 6 again (might take a week or 2). Then we add another 5% and repeat the process.

Example:
NOTE: 3 x 4 x 95 means 3 sets for 4 reps and 95 is the weight used for each set. (for sake of the example)
Week 1 — 3 x 4 x 95lbs
Week 2 — 3 x 5 x 95lbs
Week 3 — 3 x 6 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 4 x 100lbs.
Week 6 — 3 x 5 x 100lbs.
Week 7 — 3 x 6 x 100lbs.
and so on….

Fitness

Level 1

Level 2
Tabata This! (5 Rounds for reps)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

CrossFit WOD, June 14, 2021

06/14/2021

Fitness
Metcon (AMRAP – Rounds)
Every 2min. x 5 Rounds:
7 Double DB Hang Power Cleans 15/10s
14 Wall Balls 10/8
21 Single Unders

Immediately into;

Every 2min. x 5 Rounds:
5 Double DB Snatches 15/10s
6 Burpees
7 Cal Assault Bike

Immediately into;

Every 2min. x 5 Rounds:
7 Double DB Hang Power Cleans 15/10s
14 Wall Balls 10/8
21 Single Unders

Immediately into;

Every 2min. x 5 Rounds:
5 Double DB Snatches 15/10s
6 Burpees
7 Cal Assault Bike

Level 1
Metcon (AMRAP – Rounds)
Every 2min. x 5 Rounds:
7 Double DB Hang Power Cleans 35/25s
14 Wall Balls 20/14
42 Single Unders

Immediately into;

Every 2min. x 5 Rounds:
5 Double DB Snatches 35/25s
6 Burpees
7 Cal Assault Bike

Immediately into;

Every 2min. x 5 Rounds:
7 Double DB Hang Power Cleans 35/25s
14 Wall Balls 20/14
42 Single Unders

Immediately into;

Every 2min. x 5 Rounds:
5 Double DB Snatches 35/25s
6 Burpees
7 Cal Assault Bike

Level 2
STYLE BENDER (AMRAP – Rounds)
Every 2min. x 5 Rounds:
7 Double DB Hang Power Cleans 50/35s
14 Wall Balls 20/14
21 Double Unders

Immediately into;

Every 2min. x 5 Rounds:
5 Double DB Snatches 50/35s
6 Burpees
7 Cal Assault Bike

Immediately into;

Every 2min. x 5 Rounds:
7 Double DB Hang Power Cleans 50/35s
14 Wall Balls 20/14
21 Double Unders

Immediately into;

Every 2min. x 5 Rounds:
5 Double DB Snatches 50/35s
6 Burpees
7 Cal Assault Bike